So, you’ve finally decided to go vegan, eh? Well, good for you and congratulations! Pat yourself on the back because you’re going to do a huge favour to your body, mind, and the environment. Of course, adopting a vegan lifestyle may not be easy at first. It would require some amount of careful thought and planning, not to forget introducing minor (or even major in some cases) tweaks to your current lifestyle to support the new one that you’ve adopted.
But let’s assure you, it can’t be that difficult either because after all you’ve already cleared level 1 of bringing yourself up to the idea of veganism, right? So, we are here to help you get closer to your goal by giving you some ideas on creating a vegan grocery list at first and then putting them together to make some easy but yummy vegan recipes.
Vegan Grocery List for Beginners
What is it that separates it from a regular groceries list for the weekend? Well, it’s all plant-based to start with, healthier, and comprises more of whole foods. Of course, the list would have to be prepared in accordance with your meal plan (what you intend to eat) on a daily or weekly basis. We suggest making this list every Sunday (preferably) taking into account your meal plan for the whole week and then jotting down the items you need from the supermarket as you go.
Here are some ideas from us to simplify your task of making a vegan shopping list for beginners:
- Buy lots of fresh vegetables, particularly greens
- Include some fresh seasonal fruits as well
- Stock up on some frozen fruits and vegetables too – they come in real handy to curb short hunger pangs between meals if you tend to run out on fresh ones suddenly
- Store some soy items such as tofu in your fridge at all times; it’s much healthier than fresh or processed cheese
- Another great way to satisfy short hunger cravings is to stock up on dry pantry items – dried and canned legumes, nuts, seeds, and vinegar and nut butter to enhance the flavour of your snack
- If you’re fond of dairy products, time to switch to some vegan alternatives like almond or cashew milk, and dairy-free yoghurt
- Buy whole grains such as oats, rice, quinoa, and store some products made from whole grains as well – popcorn, bread, or pasta
- Restrict buying lightly processed food like cereal or healthy crackers to maybe once a fortnight instead of once weekly
All of the above items on your vegan grocery list are whole food and plant-based, designed to cater to your calorie and essential nutrient needs specifically. Remember that going vegan does not mean compromising on your body requirement and intake of all the vital nutrients your body had been receiving from other food items so far.
It just means making a deliberate, intelligent move to healthier alternatives, all of which aim to keep your nutrient intake intact. To include vitamin B12 in your diet, you can go for vegan food supplements that will maintain B12 levels in your body.
Now, once we’re done with stocking up our home with the special vegan groceries for the week, it’s time to try out a few simple, quick-to-make, delicious and healthy vegan meals for beginners. Take a look at some of our famous vegan recipes in the section below.
Easy Vegan Recipes for Beginners
Again, just a gentle reminder: all of these recipes are whole food plant-based but absolutely lip-smacking and 100% healthier – worth a try and rather soon (why wait to try something healthy and delicious – a rare combination?)
Vegan Spaghetti with Marinara Sauce
- Cashew cream
- Shallots – large – 2 nos.
- Garlic cloves – medium – 5 nos.
- Olive oil – ¼ cup
- Dried oregano – 1 tsp.
- Tomato puree – 28-ounce can
- Kosher salt – ¾ tsp.
- Pepper – freshly ground
- Capers – drained – 2 tbsp.
- Bucatini pasta – 1 pound
- Basil leaves – for garnishing
How to Prepare
Step 1: First, make the cashew cream. It’s simple and an excellent vegan alternative to dairy-based cream. For this, you need to soak some cashews (preferably overnight for thick creamy consistency) in water and kosher salt. Once they’re soaked well, blend them with water or broth and salt to get a thick, creamy sauce to use over your vegan spaghetti!
Step 2: Cut shallots into thin slices. Mince the garlic too.
Step 3: Take a large saucepan and heat olive oil on medium heat. Now add shallots, garlic, and oregano. Keep stirring until they turn soft and translucent.
Step 4: Now add tomato puree, kosher salt, and black pepper. Once the mixture boils to a bubble, lower the heat and simmer it for about 20 minutes. Again, keep stirring to avoid burning.
Step 5: Now stir in the cashew cream and capers. Simmer it for another 5 minutes.
Step 6: To prepare the spaghetti, boil the pasta in salted water. Transfer the pasta to the tomato sauce. Toss it up to blend and coat the two thoroughly. Garnish with basil leaves and drizzle a few drops of olive oil over. Serve hot.
Chickpea Salad Sandwich
- Chickpeas – 15-ounce can or 1 ½ cup chickpeas cooked at home
- Celery – 1 stalk
- Green onions – 3 nos.
- Vegan mayonnaise or cashew cream – 1-2 tbsp.
- Lemon juice – 1 tbsp.
- Celery seed – 1 tsp.
- Kosher salt and fresh ground pepper
- Bread – 4 slices
- Lettuce, spring green mix, or sprouts
- Hummus (optional)
How to Prepare
Step 1: Cut celery and green onions into thin slices.
Step 2: Drain and rinse the chickpeas. Mash them in a bowl using a fork.
Step 3: Add them to the chopped celery and onions, mayonnaise, lemon juice, and celery seed. Mix well and add kosher salt and pepper to taste.
Step 4: Now make the sandwich your way – you can spread hummus or chickpea spread on the bread. Add lettuce or greens as per choice.
Try these healthy and yummy vegan meals today and experience the joy of living the vegan way!